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  6. Nori vs. Shortbread

Nori vs. Shortbread — In-Depth Nutrition Comparison

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How are nori and shortbread different?

  • Nori is richer in vitamin A, vitamin C, manganese, copper, and folate, while shortbread is higher in vitamin B1, iron, and vitamin B3.
  • Nori covers your daily need for vitamin A, 104% more than shortbread.
  • Nori is lower in sodium.

Seaweed, laver, raw and Cookies, shortbread, commercially prepared, plain types were used in this article.

Infographic

Nori vs Shortbread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nori
Nori
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more CalciumCalcium +438.5%
Contains more PotassiumPotassium +304.5%
Contains more CopperCopper +193.3%
Contains more ZincZinc +114.3%
Contains less SodiumSodium -86.4%
Contains more ManganeseManganese +151.4%
Contains more MagnesiumMagnesium +600%
Contains more IronIron +65.6%
Contains more PhosphorusPhosphorus +13.8%
Contains more SeleniumSelenium +785.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nori
Nori
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +42%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B6Vitamin B6 +123.9%
Contains more FolateFolate +80.2%
Contains more CholineCholine +1055.6%
Contains more Vitamin EVitamin E +144%
Contains more Vitamin B1Vitamin B1 +260.2%
Contains more Vitamin B3Vitamin B3 +122.8%
Contains more Vitamin KVitamin K +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Shortbread DV% diff.
Polyunsaturated fat 0.11g 8.326g 55%
Vitamin C 39mg 0mg 43%
Fats 0.28g 26.22g 40%
Saturated fat 0.061g 8.105g 37%
Vitamin A 260µg 0µg 29%
Manganese 0.988mg 0.393mg 26%
Calories 35kcal 514kcal 24%
Vitamin B1 0.098mg 0.353mg 21%
Carbs 5.11g 63.78g 20%
Copper 0.264mg 0.09mg 19%
Monounsaturated fat 0.025g 6.708g 17%
Starch 40.47g 17%
Folate 146µg 81µg 16%
Iron 1.8mg 2.98mg 15%
Sodium 48mg 353mg 13%
Vitamin B3 1.47mg 3.275mg 11%
Selenium 0.7µg 6.2µg 10%
Vitamin B2 0.446mg 0.314mg 10%
Vitamin E 1mg 2.44mg 10%
Potassium 356mg 88mg 8%
Vitamin B6 0.159mg 0.071mg 7%
Vitamin K 4µg 11µg 6%
Calcium 70mg 13mg 6%
Zinc 1.05mg 0.49mg 5%
Fiber 0.3g 1.3g 4%
Vitamin B5 0.521mg 0.321mg 4%
Magnesium 2mg 14mg 3%
Choline 10.4mg 0.9mg 2%
Phosphorus 58mg 66mg 1%
Protein 5.81g 5.37g 1%
Net carbs 4.81g 62.48g N/A
Sugar 0.49g 21.65g N/A
Trans fat 0g 0.714g N/A
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.08g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2261.9%
Contains more OtherOther +266%
Contains more FatsFats +9264.3%
Contains more CarbsCarbs +1148.1%
~equal in Protein ~5.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +26732%
Contains more Poly. FatPolyunsaturated fat +7469.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.